Read time: 4min.
By Coach Yan Busset
Why Mid-Foot Cleat Positioning Could Transform Your Cycling and Triathlon Performance
Cyclists and triathletes spend countless hours fine-tuning their equipment, optimizing aerodynamics, and maximizing training. Yet, one critical element often goes unnoticed, cleat positioning. This small adjustment can have a massive impact, influencing comfort, efficiency, and even race-day performance. Most riders stick with the traditional cleat position, directly under the ball of the foot, but what if there’s a better way?
If you’ve ever struggled with fatigue during a ride or wondered why your legs feel drained during the run, this trick can potentially enhances pedal smoothness, and helps you arrive at the run fresher. Intriguing, right? That’s the promise of mid-foot cleat positioning.
What’s fascinating is how this ties back to natural movement. Think about pedaling without clipless pedals, where does your foot naturally land? For most, it’s closer to the middle of the foot. I noticed this same pattern watching my kids pedal their bikes. They instinctively adopt a mid-foot position. It’s a bit like when you observe kids running, they have a greta natural stride but over time, as adults, we lose some of this intuitive movement due to changes in mobility and bad habits. That’s where mid-foot cleat positioning can help, by bringing us back to what feels natural.
The Science Behind Cleat Positioning
Traditionally, cleats are positioned so the pedal axle aligns in the middle between the first metatarsal head and the fifth metatarsal head. This positioning is widely used and often considered optimal because it balances power transfer and stability for most riders.
For many cyclists, this default setup works perfectly fine, and if it works for you, there’s no need to change it.
However, research suggests that alternative cleat placements can offer specific benefits, particularly for triathletes. Mid-foot cleat positioning, for example, shifts the cleats backward, aligning the pedal axle closer to the center of the foot. This change shifts the workload from smaller muscles like the calves to larger, more powerful groups like the quads and glutes, reducing strain and enhancing endurance.
For me, even with the traditional cleat setup, I naturally preferred having the cleats as far back as possible. With the help of mid-foot adapters, I was able to push that position further and explore the full potential of mid-foot positioning.
My Personal Journey with Mid-Foot Cleat Adapters
I’ve been exploring mid-foot cleat positioning using Patrocleat adapters, specifically the ERGO3 model. These adapters are compatible with Look and Shimano SPD-SL pedal systems and allow you to shift your cleats further back without needing specialized shoes. For those using other pedal types, Patro offers models to suit different systems.
Before using these adapters, my cleat setup was already as far back as possible, simply because that’s where I felt most comfortable. However, I had reached the limit of adjustability with my existing shoes. The adapters allowed me to go beyond that and achieve a true mid-foot position.
The installation was straightforward, and the build quality is top notch. I was amazed by the improvement in pedal smoothness from the first ride, it was a game-changer. My pedaling felt more stable, efficient, and effortless. That said, the transition required some bike fit adjustments. I lowered my saddle by 10 millimeters. These changes improved comfort and potentially can enhanced aerodynamics by lowering my overall profile.
Benefits of Mid-Foot Cleat Positioning
Mid-foot cleat positioning offers several key advantages for cyclists and triathletes.
Reduced muscle fatigue by shifting the load to larger muscles, you can maintain power for longer and conserve energy for the run. Enhanced pedaling smoothness as a more stable position promotes even power transfer and better efficiency.Injury prevention by less strain on the Achilles tendon and knees helps reduce the risk of overuse injuries. A lot of knee pain in cycling it due by a placement of the cleats too much forward.Improved aerodynamics as adjustments to the saddle and front-end position can lead to a lower and more aerodynamic profile.
Challenges and Drawbacks
While mid-foot positioning has many benefits, there are potential challenges to consider. One issue is foot-wheel clearance. By advancing the foot further over the pedal axle, there’s a chance your shoe could touch the front wheel during sharp turns. In my case, this hasn’t been a problem because I use 165-millimeter crank arms, which limit how far forward my foot extends. However, if you have longer crank arms or a compact bike frame, this could be an issue.
Another challenge is the adjustment period. For me it felt right on the first ride but it’s personal, the mid-foot position feels different from the traditional setup, and it may take time to adapt.Â
Practical Tips for Adopting Mid-Foot Positioning
-If you’re considering mid-foot cleat positioning, start gradually and give your body time to adapt to the new pedaling mechanics.
-Adjust your bike fit by lowering your saddle by 8 to 12 millimeters and make other adjustments to the saddle and front-end positions.
-Check for clearance issues and test your setup to ensure your shoe doesn’t contact the front wheel during sharp turns.
-Consult a bike fitter as they can help optimize your setup for the mid-foot position and ensure everything works seamlessly.
Conclusion
Mid-foot cleat positioning is a small change with big potential, but it’s not for everyone. For those who feel comfortable and efficient with the traditional cleat position where the pedal axle aligns between the first and fifth metatarsal heads, there’s no need to change. However, for cyclists and triathletes looking to reduce fatigue, improve pedaling efficiency, or enhance their running performance, it’s worth experimenting with mid-foot positioning.
My experience with Patrocleat adapters, specifically the ERGO3 model, was transformative. The improved pedal smoothness and overall performance made the transition worth it. That said, it’s important to weigh the pros and cons and consider that some individuals may benefit more than others from this setup. Ultimately, the best way to find out if mid-foot positioning works for you is to try it and see how your body responds.
If you’re curious, check out Patrocleat adapters at www.mid-foot-cycling.com. This is not an affiliate link or a paid commercial, I simply like the product and wanted to share my experience.
References:
Millour et al. (2020)Effect of cycling shoe cleat position on biomechanical and physiological responses during cycling and subsequent running parts of a simulated Sprint triathlon: a pilot study.Read the study here
Viker, Tomas & Richardson, Matt. (2013). Shoe cleat position during cycling and its effect on subsequent running performance in triathletes. LINK
Chartogne et al. (2016)Effect of shoes cleat position on physiological and biomechanical variables of cycling performance. Read the study here.
Savelberg et al. (2006)Trunk angle, cleat position, and performance outcomes.This explores trunk kinematics and efficiency linked to cleat positioning. LINK
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